greenVeggies_blog
Blog provided by Amazing Grass 
It’s no secret that there is a problem with the majority of individuals not eating the recommended daily servings of vegetables and fruits. Year after year the Center for Disease Control and Prevention (CDC) publish reports stating a majority of adults, adolescents, and children fair fail to reach their recommended daily amount of vegetables. These figures reach a high up to 75%. Most people agree and recognize they fail to load their plates with leafy vegetables at meal time. Eating a diet high in vegetables and fruits is associated with a decreased risk of many chronic diseases, including diabetes, high blood pressure, stroke, heart disease, and even some cancers. It is also proven that eating a diet rich in vegetables and fruits can be an important part of an effective weight management strategy due to their low caloric and filling nature.
Awareness of the recommended servings of vegetables has increased drastically over the last decade due to the replacement of the food pyramid with the Choose My Plate program. This program and many others are beginning to highlight veggies over starches. This change in food thinking is a revolutionary step forward for Americans. This change encourages people to fill their plate with vitamin, nutrient, and fiber rich greens over calorie packed meats, fats, and starches. However, in our ever increasingly fast paced life sitting down to a meal with the proper amount of greens can prove to be challenging. Missing out on those vegetables means missing out on important minerals and phyto-nutrients that cannot be replaced with fortified processed foods.
There is no debate that diets high in vegetables are beneficial for your physical well-being. Additionally, there are growing amounts of research on the benefits to mental well-being. In the first study done on this topic Blanchflower, Oswald, and Stewart-Brown found that there is a correlation between the amount of vegetables and fruits consumed and an individual’s well-being; including their happiness, life satisfaction, and nervousness. This was only the first dive into this subject and there is still room for further research on this topic. Regardless, most would agree they truly feel better when they increase the amount of vegetables in their diets or swap a juicy burger or steak for a salad.

How to Achieve a Higher Consumption of Veggies

Keep Vegetables Visible
In an ever increasingly fast paced life it proves harder and harder to prepare or sit down for a leafy salad, plate of steamed vegetables, or even a full vegetarian/ vegan meal. Keeping fresh veggies on the counter or in plain sight in the fridge are old favorites for encouraging consumption. However, keeping greens visible fails to be enough.
Juicing
One increasingly popular trend is juicing. Juicing veggies is a quick and easy way to consume a raw nutrient dense serving of vegetables. Juicing at home is very popular, so are juice bars, and pre-packaged juices at your local grocery store. However, this convenience has its down sides. Juicing tends to leave out important dietary fiber. Just as the average individual fails to meet their intake of vegetables and fruits, they also are notorious for lacking the recommended 25g of daily fiber. Juicing can also be very expensive. Home juicers are extremely expensive and pre-packages juices can cost as high as $8.00 per 10oz. Many juices are also blended with fruits so can be very high in sugar. Fiber helps your body slow the absorption of sugar in the blood so when you remove the fiber through juicing, your blood sugar levels rise more quickly, which can result in that dreaded ‘sugar crash”.
Supplementation
Whole Food Green Supplement Powders, Tablets, and Bars are a convenient way to help reach recommended servings of vegetables, fruits, and fiber. Many can be mixed in water, juice, or a smoothie. As far as convenience goes; it doesn’t get easier than dumping a stick pack into a bottle of water. In addition there are options that contain other added benefits. Green Supplements can include a variety of vegetables and fruits with added antioxidants, digestive enzymes, probiotics, fiber, multivitamins, immunity boosters, detoxifying qualities, and natural sources of energy. Additionally, naturally flavored greens supplements can be a tasty treat for those who fail to enjoy the taste of vegetables. Furthermore, with select companies offering Certified Organic, and NON-GMO options for Whole Food Green Supplements, the quality of greens available in a supplement may be a higher quality and hold a higher nutritional value than readily available traditional forms of vegetables and fruits.


References
Hu FB. Plant-based foods and prevention of cardio vascular disease: an overview. Am J Clin Nutr. 003;78(3 Suppl):S544-551.
He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. Lancet. 2006;367(9507):320-326.
Fung T, Chiuve S, McCullough M, Rexrode K, Logroscino G, Hu F. Adherence to a DASH-style diet and risk of coronary heart disease and stroke in women. Arch Intern Med. 2008;168(7):713-720.
Montonen J, Knekt P, Jarvinen R, Reunanen A. Dietary antioxidant intake and risk of type 2 diabetes. Diabetes Care. 2004;27(2):362-366.
World Cancer Research Fund, American Institute for Cancer Research. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Washington (DC): American Institute for Cancer Research; 2007.
Tohill BC, Seymour J, Serdula M, Kettel-Khan L, Rolls BJ. What epidemiologic studies tell us about the relationship between fruit and vegetable consumption and body weight. Nutr Rev. 2004;62:365-374.
Rolls BJ, Ello-Martin JA, Tohill BC. What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutr Rev. 2004;62(1):1-17.
David G. Blanchflower, Andrew J. Oswald, Sarah Stewart-Brown. Is Psychological Well-being Linked to the Consumption of Fruit and Vegetables? 2012


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.